Category: Nutrition

Inspired by the unofficial national dish of Laos and a firm local favourite, Laap is at its heart a delicious fried pork mince salad packed with spicy aromatics, fresh, fragrant herbs and the perfect touch of heat. Full of flavour, it is mixed with glass noodles and beautifully laid out on a crisp lettuce leaf for that fresh crunch.

Ingredients (Serves 1):

125g pork mince

50g dried vermicelli rice noodles

1 stick fresh lemon grass, finely chopped

1 birds eye chilli, finely sliced

2 kaffir lime leaves, finely sliced

2 cloves garlic, sliced

1-inch ginger, grated

Juice of 1 lime

10g chopped coriander

10g chopped fresh mint

2 tbsp fish sauce

1 tbsp olive oil

1 spring onion, sliced

2 large romaine lettuce leaves

Method:

1. Place the dried noodles into a bowl and pour over boiling water until submerged. Reserve on one side.
2. Meanwhile, fry pork mince in a hot pan with olive oil until just cooked. Add the garlic, ginger, lemon grass, kaffir lime leaves and chilli and stir fry until the pork is cooked through and you can smell the aromatics. Reserve on one side.
3. Drain noodles and mix into the pork mixture with the spring onion, mint, coriander, fish sauce and lime juice.
4. Place the mixture on to the lettuce leaves.

Nutrition:

Calories 750

Total Fat 19.6g

Total Carbohydrate 133.8g

Protein 5.4g

Christmas food is delicious but after a few days of it, you may start to crave something rich and spicy. This Boxing Day curry is the perfect way to use up all your leftover Christmas food while satisfying that spicy craving.

Ingredients (serves 4):

50g ground almonds

1 white onion

6 cloves garlic

3 inches ginger

1 fresh green chili, diced

2 tins coconut milk

Fresh coriander

Fine beans

1.5 cups basmati rice

Turkey and vegetable leftovers

Spice mix:

(You can alternatively use a few tablespoons of ready-made curry powder)

1 tbsp Garam Masala

1 tbsp ground cumin

1 tbsp ground coriander

6 cardamom pods

3 inch stick cinnamon

6 cloves

1 tsp turmeric

Method:

1. First prepare your leftovers: break the turkey down into big bite size chunks and cut any vegetables you want to include into bite size pieces.
2. Finely dice the onion, garlic and ginger. Add the onions to a large saucepan with a splash of olive oil and cook for five minutes. Add the garlic, ginger and chili and stir through for a minute.
3. Add all the spices except the Garam Masala and stir through.
4. Add the almonds and coconut milk.
5. Add all the leftovers you want, including the fine beans, and bring to a gentle simmer for about 10 minutes, or until the turkey is piping hot. Just before removing it from the heat, add the garam masala.
6. Remove from the heat and leave to rest.
7. To make the rice, simply add a tablespoon of olive oil to a saucepan. Pour in 2 cups of basmati rice and top with 3 cups of hot water. Season with salt. Bring it to a bubble, then turn it down to a really low setting (so the bubbles just barely break the surface) and cover with a lid for ten minutes.
8. Garnish with fresh coriander before serving.

Nutrition (per serving):

Calories 611

Total Fat 27.5g

Total Carbohydrate 76.7g

Protein 18g

If you love to work up a sweat in the gym while most people are still tucked up in bed, we salute your dedication — especially on those cold winter mornings! But should you wake up even earlier to eat before your morning workout? If so, what should be on your menu? And do you still need to refuel afterwards?

There are plenty of questions, but we have the answers. Let’s take a closer look at breakfast options for those who prefer to hit the gym while the sun is still rising.

Key takeaways

• The right pre-workout meal boosts energy, enhances performance and speeds up recovery.
• Quick carbs like a banana or cereal suit short, low-intensity sessions; for longer or tougher workouts, go for a balanced mix of carbs, lean protein and healthy fats.
• Timing matters: eat a full meal 2–3 hours before training, or a lighter snack 20–90 minutes prior.
• Adding protein supports muscle growth and helps guard against breakdown during intense activity.
• Hydration is key.
• Everyone’s different: some thrive on fasted sessions, but most benefit from proper fuel.
• Skip heavy, fatty or high-fibre foods pre-workout to avoid sluggishness or discomfort.
• Don’t forget recovery — post-workout nutrition restores glycogen and aids muscle repair.

Do you need to eat before a morning workout?

They say the early bird gets the worm, but sometimes the early bird can’t stand the prospect of eating at the crack of dawn. If you identify more with the latter, the general consensus is that if you’re not hungry, there’s no need to force yourself to eat. After all, the best way to build a morning routine is to look at what works for you as an individual. In fact, some people function better on an empty stomach, which has given rise to trends like fasted cardio.

The idea behind fasted cardio is that your body, depleted of glucose, burns stored fat for fuel instead. Although the science is still out, it does appear to have the potential to accelerate fat loss by improving metabolic performance. It also saves you from having to prepare, eat and digest a meal first thing in the morning.

Remember that prolonged aerobic activity may become more challenging if you don’t fuel your body beforehand. You may also become more likely to suffer the side effects of low blood sugar or dehydration, such as lightheadedness, dizziness and even passing out. A simple snack can go a long way to increase your energy and alertness — as long as it’s appropriate for the activity you’re about to do.

How large should your pre-workout meal be?

To effectively fuel your workout, you need to eat far enough ahead of time for it to be properly digested and made available as energy. In other words, your portion size should depend on how soon your workout is after you eat. Generally speaking, you should try to eat an hour to 90 minutes before exercising.

If you’re working out early, you don’t want to wake up hours before just to eat. If you don’t have a lot of time to digest, avoid a full meal and aim to eat a small snack at least 20 to 30 minutes before your workout.

What to eat pre-workout?

If you’re doing a short or low-intensity workout, simple carbohydrates should be enough to fuel you (for example, a banana or a few handfuls of cereal). However, if you’re doing a longer or more intense workout, you should pair energy-boosting carbohydrates with a small amount of fat and protein. This will help to gradually release energy throughout your workout and optimise muscle-building.

Take inspiration from the following ideas, which are all well-balanced, quick to make and easy to digest.

Pre-workout snacks

• Half a banana with a teaspoon of peanut butter: Banana is an excellent source of carbs, while nut butter is packed with protein, antioxidants and heart-healthy fats.
• Half a mini bagel with a tablespoon of cream cheese: The bagel provides energy-rich carbs, while the cream cheese is full of protein to help build muscle and keep you full.
• Greek yoghurt: Greek yoghurt is a great source of protein, probiotics and bone-strengthening calcium. It’s an optimal pre-workout snack as it’s easy to digest.
• Rice cakes: Rice cakes topped with nut butter, banana and chia seeds are tasty and have a good balance of wholegrain carbohydrates, healthy fat and protein.
• Smoothies: Easy to make and quick to absorb, smoothies can be packed full of nutrients and energy for a longer workout. Blend a combination of fruit, vegetables, Greek yoghurt, nut butter, chia seeds and protein powder to cover all the food groups.

Pre-workout meals

• A hardboiled egg and half a slice of toast: An excellent pairing of carbs and protein.
• Wholegrain toast, fat-free cheese spread and smoked salmon: Complex carbohydrates and proteins are a winning combination, and salmon is rich in omega-3 acids that have a positive effect on metabolism.
• Wholegrain tortilla with one scrambled egg and grated cheese: Keep it simple with a handheld balance of carbs, fat and protein.

What to eat post-workout?

Whether or not you ate before your workout, it’s important to refuel afterwards with a good breakfast (or a second breakfast!). Aim to eat a combination of healthy carbs and protein to aid muscle recovery and replenish your body’s carbohydrate stores.

Post-workout snacks

• Oats: Packed with heart-friendly fibre, protein and antioxidants, oats are an excellent breakfast food. It not only provides a slow release of energy throughout the morning but helps protect your heart health and reduce blood pressure. There are endless tasty and healthy additions, including nuts and nut butter, fresh fruit, yoghurt and protein powder. Overnight oats are also the ideal breakfast on the go: simply soak oats in milk/yoghurt in a jar overnight and top with fruit, nuts and more in the morning.

Post-workout meals

• Eggs: A great source of muscle-building protein as well as choline (a nutrient vital to brain and liver health), eggs are great fuel after a workout. Enjoy eggs on whole-grain toast paired with avocado, smoked salmon or sautéed vegetables, or in an omelette.
• Avocado on toast: Avocado is packed with omega-3s, protein, fibre, vitamin E and potassium. Enjoy mashed avocado on wholegrain bread for long-lasting energy.

This delicious recipe is a fresh twist on the classic Chicken Kiev. Beautiful cod loin is stuffed with a parsley garlic butter, roasted in breadcrumbs in the oven, and served alongside crispy, crushed new potatoes and green beans.

Ingredients (serves 2):

2 x 250g cod loin (not fillet)

1 packet breadcrumbs

2 eggs

100g butter

4 cloves garlic

4 tbsp chopped parsley

Plain flour (for dusting)

1 litre vegetable oil (if deep frying)

Method:

1. First, make your garlic butter. Crush the garlic with the side of a knife and mix with about 100g of softened butter. Season and fold through the parsley. Place the mixture onto a sheet of cling film and roll into a sausage shape. Place in the freezer.
2. Get 3 bowls out. Add plain flour to the first one, two whisked eggs and a splash of water to the second, and breadcrumbs to the third.
3. Place the cod loin on a work surface and use a sharp knife to cut a pocket in one side ensuring you don’t cut all the way through.
4. Take the butter out of the freezer. Cut a chunk off (about a bite size piece) and stuff inside the cod pocket. Do the same with the other loin.
5. Roll the cod in the flour, then the egg wash, and finally, the breadcrumbs. Place on a baking tray (if I’m being honest, I prefer the taste of these when they’re deep fried in hot oil for about five minutes before being placed in the oven for 8 minutes.) If you’d rather not deep fry, simply place both pieces of cod on a baking tray in a pre-heated oven for 18 minutes.
6. Serve with crushed new potatoes and fine beans.

Nutrition (per serving):

Calories 672

Total Fat 32.4 g

Total Carbohydrate 41.7g

Protein 53.6g

It makes sense to tweak our routines in the winter. Whether we’re switching to a richer moisturiser to counteract the cold or going to bed a bit earlier on dark evenings, there are plenty of small changes we can make to adapt to the season. So it’s worth considering whether your diet could also do with a winter refresh.

We’re not talking about a total rethink. This is about making small, sustainable modifications that support your wellbeing to suit the season.

Check out our suggestions for enhancing your winter nutrition, from breakfast upgrades to the nutrients to know about.

Why is nutrition important in the winter?

Nutrition is important all year round. Having a balanced and varied diet means we can support our everyday health and activities, fuel our workouts and even improve our mental well-being.

Saying that, winter can be a somewhat challenging time in the UK. With darker days, colder temperatures, and the arrival of cold and flu season, it’s particularly important to look after our mental and physical health. One way to do so is through our diet.

What foods boost your immune system for winter?

It isn’t really possible to prevent illness or rapidly boost the immune system by eating certain foods in the short-term. What we can do is look at our diet and make sure we’re getting enough of the nutrients that support our immune system overall.

Easy ideas for healthy eating in winter

Consider whether you could use any of the following ideas to sustain a healthy diet in winter:

1.Vitamin D, the ‘sunshine vitamin’

Our bodies create vitamin D from sunshine on the skin, and obviously sunshine can be in short supply in winter! This is a key nutrient when it comes to tooth, bone and muscle health, so it’s worth considering a supplement to keep your levels topped up in winter – unlike other nutrients, it’s not easy to get sufficient vitamin D from food alone.

2.Fermented foods for gut health

There’s been increasing attention in recent years on the health benefits of fermented foods, such as kimchi, yoghurt and pickles. Studies suggest they can support gut health, which in turn has a range of positive mental and physical effects. There’s also research that says they can improve energy levels – and that’s something many of us could do with in the winter!

3.Frozen fruit and vegetables

If you’re keen to eat seasonally, you may well find you have less choice when it comes to fresh fruit and vegetables in winter. That’s why it’s a good idea to stock your freezer.

Many fruits and vegetables are ‘flash frozen’ when they’re harvested commercially, which means they retain their nutrients – giving you an easy, not to mention economical, way to enjoy a varied diet in the colder season.

4.Upgraded breakfast

If time allows, consider switching to a hot, freshly prepared breakfast in winter. There’s something about a piping hot bowl of porridge, eggs on toast or a delicious omelette that can really enhance your mood on a dark morning!

And don’t be afraid to go to town. Make your porridge even more delicious (and nutritious) with peanut butter, nuts, seeds and berries, and add vegetables to your omelette.

5.Soups & smoothies

Soups can be an easy way to make sure you’re getting plenty of nutrients this winter, so long as they’re packed full of different vegetables. They’re also nourishing and comforting in colder temperatures.

Similarly, smoothies can give you a vitamin C boost by combining a variety of fruits.

6.Batch cooking

If you’re making soup at home, you can create a large batch and freeze the rest for later. And batch cooking can be a good idea when it comes to other meals too.

Sometimes, the last thing you may feel like doing is cooking – and that’s particularly true in the darker days of winter. Keep your stress levels down by stocking your freezer with homemade meals you can enjoy when you just want to eat and relax.

7.Hydration for health

It’s easy to neglect hydration when it’s cold, but it’s just as important to keep levels topped up in the winter. You don’t have to keep swigging cold water – high-water fruits and vegetables, tea and coffee can all play their part to help you stay hydrated.

8.Nutritious fats

Dietary fats can help support skin health. That’s particularly useful for winter, when our faces endure the effects of cold, rain, wind and even snow! Avocados, oily fish and nuts are great sources of biotin and omega-3, which can help plump the skin over time.

This delicious and simple sea bass tray bake is a favourite. It’s quick to make, tastes fabulous and feels incredibly healthy and light.

Ingredients (serves 4):

4 sea bass fillets

1 packet fine beans

1 packet asparagus, stalks trimmed

1 packet samphire

150g spinach

2 cloves garlic

Olive oil

20g butter

Splash white wine

Small handful parsley, chopped

2 lemons

2 cups petit pois

Few on the vine small tomatoes

1 red chilli, finely chopped

Method:

1. Trim the stalks off the fine beans and throw them into a large baking tray with a couple of cloves of thickly sliced garlic. Season and add a splash of white wine. Place in the oven for 10 minutes.
2. After 10 minutes, remove the tray from the oven and fold through the rest of the ingredients, except the fish and butter. You should have a tray full of green vegetables. Cut the lemons into quarters: squeeze in the juice and throw the used lemon quarters on the tray.
3. Finally, lay the sea bass skin side down on top of the greens and dot each one with some butter.
4. Put the tray back into the oven for about 7-8 minutes and serve.

Nutrition (per serving):

Calories 284

Total Fat 10.9g

Total Carbohydrate 16.5g

Protein 30g